26 January 2017

Beating the winter blues

Dark nights, cold weather, coughs and colds give most of us a
touch of the winter blues, particularly after the holiday period
comes to an end. Many are left feeling exhausted, wondering why
their bank account is empty and wanting to hide under the duvet
until at least April. So how do you overcome the winter blues?

Increase exposure to lightResearch has shown that the brain is
affected by the amount of UV light it comes into contact with and
that this light influences the hormones in the brain that control
the body's daily rhythms and mood. If there isn't enough light the
brain can have too high levels of melatonin, the hormone that
signals the difference between day and night. This leads to people
having difficulties getting up in the morning and feeling lethargic
during the day. There can also be less serotonin in the brain
during shorter winter days and low levels of this chemical have
been associated with depression.

Some research has shown that exposure to morning UV light is
particularly helpful at warding off the blues. Consider planning an
outdoor activity in the mornings before work or taking a stroll
outside during a morning break. When your body needs more sunlight
sitting next to a window or investing in an artificial light,
called a light box, can be an effective solution and has mild
antidepressant properties.

Keep your sleep habits under control

Try to stick to a sensible daily
routine, particularly when it comes to your sleep habits. During
the early part of the year it is often dark when you wake up and
dark from late afternoon. Make a plan to wake up and go to sleep at
the same time every day to reestablish good sleep patterns. Avoid
using alcohol and caffeine to manage your sleep and wakefulness as
these can disrupt the quality of sleep and lead to further
problems. Remember that naps exceeding more than 20-30 minutes can
disrupt your nighttime sleep so try to avoid sleeping during the
day to catch up on lost sleep.

Increase your aerobic exerciseTake regular walks outdoors, if possible,
and increase aerobic exercise, particularly under bright light
conditions. Studies have shown that walking fast for 30 minutes a
day, five times a week or 60 minutes a day, three times a week
improves symptoms of mild to moderate depression. Research has
confirmed that exercise under brighter light improves general
mental health and emotional wellbeing, social functioning and
energy levels.

Modify your dietUse the winter months to make
changes to your diet. This means avoiding sugary foods that only
give temporary feelings of euphoria. Sweets and simple
carbohydrates such as white bread and white rice quickly raise
blood glucose (sugar), flood the body with insulin (the hormone
that controls sugar levels) and lead to a crash in your blood
glucose, resulting in a mixture of fatigue and hunger. Try to eat
protein three times a day and add in lots of fresh fruit and
vegetables. If weight gain has been a concern in the winter months
then get consider a healthy eating plan, speak to a dietician or GP
and think about joining a weight management group.

Take measures to manage your stress

Research has shown that keeping your mind active with a new
interest or hobby wards off symptoms of the winter blues. It has
been shown that social interaction is good for your mental health
and emotional wellbeing. Make the extra effort to keep in touch
with the people you care about and plan some regular social events,
even if you're not feeling in the mood.

If you're having difficulties at work make sure you speak to
colleagues or supervisors early and be honest with how you feel.
Our Employment Service may be able to help you if
you need support to stay in work.

Talking-based treatments such as Cognitive Behavioral Therapy
(CBT) can also help you cope with symptoms. Our Bristol Wellbeing Therapies Service offers a
variety of talking-based treatments and resources for people who
are feeling worried, stressed or unhappy. These are available and
easily accessible in group-based or individual formats. You can
self-refer by calling 0117 982 3209 or find more information at the
link above.

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